floFOCUS

Pump & Sweat

45-min running clock

bench press — rpe drop set

• 5 @ RPE 7.5↓ reduce load
• 7 @ RPE 7↓ reduce load
• 9 @ RPE 6.5↓ reduce load
• 11 @ RPE 6

Rest ~2:00 between sets

2 sets: 10 DB chest flies + 10 crush press

2 sets: 12 Arnold Press 12 + 15 db reverse Fly + 10 db lateral raises

4 rounds

• 12 alt. db hang clean & jerk
• 15/12 cal bike ski
• 18 slam balls

Push/Pull

20-min

2 rounds

• 8 bar Good Mornings
• 10 db Hip Thrust

Deadlift 3×4 @ 75%

• Rest 2:00–2:30

e2mom: (5 rounds)

1. 2 sled pushes + 10 pull ups
2. 15 push ups + 10 bent over reverse rows (rpe 6)

Partner Chipper

for time: (45-min)

2 rounds

• 40/30 cal bike
• 30 burpees box jumps
• 20 pull ups
• 10 devils press

4 rounds

• 500m row
• 400m run

HYROX

e6mom: (4 rounds)

1. 400m run + 20 cal row + 20 box jumps overs
2. 20 cal ski + 20 sandbag step ups + 200m run

If poor weather:

• 400m run (24/20 cal bike)
• 200m run (12/10 cal bike)

Lower Body

warm up/POSITION (2 sets)

• 10 Each Band side Steps
• :30 mini band static hold
• 8 Tempo Bodyweight Squats
  • 3 sec lowering

back squat – the wave

• Wave 1: 6 @ 65% / 4 @ 70% / 2 @ 75%
• Wave 2: 6 @ 70% / 4 @ 75% / 2 @ 80%

for time: (16-min)

4 rounds

• 20 kb swings
• 50 doubles/100 singles
• 10 goblet squats
• 200m run

HYROX (Core+Cardio)

8-min amrap

• 5 anchored leg lift
• 10 palms to elbow
• 15/12 cal ski

8-min amrap

• 2 sled pushes
• 10 butterfly sit up
• 20 total oblique slam ball

8-min amrap

• 400m run
• 15 plate ground to oh

8-min amrap

• 400m run
• 15 burpee to plate

*2-min rest between*